Tag Archives: Strict Press

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

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Every 2 minutes for 5 sets do:

  • 5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

  • 5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

  • 7 x Chest to Bar Pullups
  • 7 x Handstand Pushups
  • 7 x Kipping Toes to Bar

Then for time row 1000m.

Results:  Did the 1000m in 4:00 exactly.

Front Squats and Presses then Thrusters and Rows

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Do three rounds of the following, concentrate on form:

  • 5 x Front Squats @ 43kg
  • 5 x Strict Press @ 43kg

Then for time do 21-15-9 of:

  • Thrusters @ 30kg
  • TRX Rows

Then EMOM for 10 minutes do:

  • Odd Minute – 5 x Barbell Rollouts
  • Even Minute – 10 x TRX Knee Tucks

Results:  Did the AMRAP in 5:25.

Strict Press then Pullups, Burpees and S2OH

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Taken from Atomic Crossfit’s workout from today.

Every 3 minutes for 15 minutes do:

  • 5 x Strict Press @ 50kg

Then AMRAP in 12 minutes of:

  • 10 x Burpees
  • 20 x TRX Rows
  • 30 x Shoulder to Overhead @ 30kg

Then do 4 rounds of 20 second work / 40 second rest of:

  • Handstand Hold

Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).

Strict Press then Box Jumps, T2B and Wall Balls

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Every 2 minutes for 20 minutes do Strict Press:

  • 5 x 30kg
  • 5 x 40kg
  • 3 x 50kg
  • 3 x 55kg
  • 2 x 57.5kg
  • 2 x 57.5kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg

Then do 5 rounds for time of:

  • 20 x Wall Balls
  • 15 x Box Jumps
  • 10 x Toes to Bar
  • 5 x Push Press @ 30kg

Results:  For the Metcon: 13:34

Plate Walks and Muscle Ups, then Presses and Back Squats and finally, Box Jumps, Power Cleans and C2B Pullups

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Practice the following by doing 4 Rounds of :

  • 3 x Plate Walks
  • 3 x Muscle Ups

Then do 4 rounds of the following:

  • 1 x Strict Press
  • Rest 1 minute
  • 3 x Back Squat
  • Rest 2 minutes

Then for time do 21-18-15-12-9-6-3 of the following.  Between each round do 3 x Chest to Bar Pullups.

  • Box Jumps
  • Power Cleans @ 50kg

Results: For Presses did  5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg.  For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.